Grab a Rock and Run for Cover

  • When:11/02/15
  • QIC: Alf
  • The PAX: Lobster Roll, O'Tannenbaum, Back Office, Prohibition, Smokey, Squid, Pop Tart, Paper Jam, Fire Hazard, Tuck, Retread, Witch Doctor, & Alf (Q)


Grab a Rock and Run for Cover

13 men showed up at The Matrix this morning despite the rain that has been coming down steadily for nearly 24 hours.  YHC properly(ish) disclaimed the group.  First exercise – go grab a rock and head back to the overhang shelter by the front of the school.

COP, or more of a row of pain this time.

SSH x 29 IC

Merkins x 25 OYO

IW x 25 IC

Staggered Merkins (right hand on rock) x 25 OYO

LBC’s x 25 IC

Staggered Merkins (left hand on rock) x 25 OYO

Flutters x 25 IC

Rock bench press x 25 OYO

Partner up.

Round 1:  P1 Runs to playground for 10 pull ups and back, P2 (w/ rock) does 20 overhead press, 20 curls and repeat until P1 returns.  Flap jack. Plank-o-rama

Round 2:  P1 Runs to playground for 10 hanging knee raises and back, P2 (w/ rock) does 20 tricep presses, 20 goblet squats and repeat until P1 returns.  Flap jack. Plank-o-rama

Peoples chair with air press, and rock front extensions? x 15 IC

Round 3:  P1 Runs to playground for 10 pull ups and back, P2 (w/ rock) does 15 bent over rows, 15 tea bag squats and repeat until P1 returns.  Flap jack. Plank-o-rama

Peoples chair with rock overhead press with front extension x 15 IC

Round 4:  P1 Runs to playground for 10 hanging knee raises and back, P2 (w/ rock) does 15 russion twists, 15 flutters with press and repeat until P1 returns.  Flap jack. Plank-o-rama

Peoples chair x 75 air presses IC

Return rock and circle up at cars for 25 merkins OYO

Soggy, dripping, and pruned moleskine:

The Men of F3 Area 51 never cease to amaze.  A cool dozen of you showed up to join me on a morning that most other rational human beings would have spent in bed.  Or maybe at the Y next to a fern.  Nope, you chose to get wet first thing on a Monday morning.  Just be thankful Uncle Leo wasn’t leading this charge.  He very well may have had you doing log rolls across the field.

Started out the morning letting the PAX know that I spent too much time running in the rain yesterday and had little interest in either one of these this morning.  So, not much of a head fake or secret plan. Just grab a rock and head for shelter.

Strong work by all.  The team of Lobster Roll and Fire Hazard seemed to be leading the charge.  No one was far back.  Good to see Prohibition back on the circuit after a strong showing at the Chicago Marathon.  I proclaimed my jealousy for him being done with his 26.2 while Back Office and I commiserated over continued training regimens.  Pop Tart also back in the regular rotation after busting up his toe in a Spartan Race a month or so back.  I think Smokey got the “biggest rock/poor decision making” award for the morning.

I appreciate all of you being out there and giving me the honor of leading.  Thanks to Smokey for the send off.

No announcements in the rain.

-Alf

 

 

 

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2 Comments so far

JokerPosted on1:52 pm - Nov 2, 2015

I was in fact at the Y, but no ferns were in sight. I did see three other F3-ers… I won’t disclose names, to protect the innocent. I just keep adding to my list… no burpees, no partner carries, no rain… I’m just one step away from an indoor workout program inspired by Gilad’s Bodies in Motion…

ProhibitionPosted on8:45 pm - Nov 2, 2015

Happy to be back at The Matrix. Well, I was happy until I realized I’m not in bootcamp shape and I couldn’t remember the last time I did a pullup. Great lead, Alf.

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